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Healthy Drinks: What are the Healthiest Drink Choices?

Drink to Your Health

When we create a weight loss plan, we always account for the food that we eat. What about what you drink? Choices here are just as important as eating.

If you look on the back of a soda can or a bottle you’d be astounded at the amount of calories in one glass of soda. And, when buying those value size 20-ounce bottles, you probably didn’t notice that each one contains two and a half servings. So when you drink the entire bottle, you are taking in almost triple the amount of calories.

Here are some alternatives that won’t be adding hundreds of extra calories to your healthy eating plan each day. You are probably familiar with all of them. Maybe it’s time to get reacquainted.

Water is the healthiest drink you can have. It contains no calories. Some people say that it has no flavor, but depending on your region or what type of water you have, some people like the taste of some water over others. Bottle, tap, well or carbonated, water is still good for you.

If you can’t drink it straight, spruce it up with a flavor packet. Just about every juice company has created drink crystals that can be added to water bottles for the same great taste as soda or juice but without the added calories.

Milk contains calcium and vitamins A and D. Calcium is needed for strong bones and teeth. Milk is also filling to the body, especially when you drink it warm. You can buy low-fat chocolate milk if you prefer that taste. All milk contains these healthy vitamins and minerals but low-fat or skim is better as far as fat and calories go. For those who are lactose intolerant, try soy varieties.

Tea, especially green tea, has been praised for its antioxidant properties. Antioxidants fight the free radical damage inside the body. Herbal teas contain ingredients that work to ease stomach pain, cramps, headaches, nausea and help calm you after a hard day. As long as you use a sugar substitute or very little sugar, the caloric damage is next to nil. Choose hot or iced teas depending on what strikes your fancy.

Juice has both good and bad points. Vegetable juices such as V-8 usually have no artificial ingredients. It can lack sweetness but you can overcome that by juicing your own vegetables to capture more of the natural sugars.

With fruit juices, the calorie count can be high. If you choose 100 percent juice and limit your intake to one cup, you will reap the vitamin benefits of the fruit.

What you drink is just as important as what you eat. Choose healthier drinks so that the majority of your calories are coming from food.

If you need to lose weight, we recommend Weight Watchers Online. See current coupons for Weight Watchers here.

Interval Training Benefits

Are you looking for a new idea when it comes to changing your workout? Maybe you have hit a plateau and don’t know what to do. Interval training is one way that some are making great strides in their fitness program.

What is interval training? In a nutshell, it is using both high intensity and low intensity components to create a complete exercise program.

This is how it works. Let’s say that you are at the gym and you want start interval training. The program will begin with a warm-up. A warm-up is important for all types of exercise programs. It gives your muscles and your cardiovascular system a heads up to say, “I am about to exercise this body.”

After a three to five minute warm-up, you can begin the first high-intensity phase. Whatever you choose to do, it is done for sixty seconds. Run on the treadmill at a fast pace (about 4.0), ride the stationary bicycle, or ride the elliptical, for example. Once that time is up you move right away to a lower intensity exercise. This can be done on the same piece of equipment only at a slower pace. When you are finished with your workout, don’t forget the cool down to return your heart rate to normal.

Interval Training Benefits

The benefit comes in when the cycle is repeated over and over to create a full workout session. Interval training is beneficial to those who are trying to reach the other side of a plateau. This change up in your usual routine may be enough to do it.

If you participate in any type of sport, interval training helps improve your cardiovascular fitness and your aerobic capacity. It challenges your body to keep up with the change in program. This is important if the sport you do is one with fast-paced intervals like basketball.

This is what is called the basic type of interval training. There is a more advanced phase for those who are in peak physical condition. Instead of performing your high intensity phase for 60 seconds, you can stretch it out to two minutes or more before moving to the lower intensity portion. The risk here is that if you take it too far, you could hurt yourself. The optimum range for burning fat is at around 75 percent to 85 percent of your maximum heart rate. Exceeding that is dangerous.

As with all other forms of exercise, you know how much you can handle. It is always wise to consult your doctor before beginning this or any other exercise regimen. With interval training, erring on the side of caution will lead to a safe and productive workout.

Staying Motivated in Exercise: How to Spice Up Your Exercise Regimen

Many exercise gurus recommend sticking with an exercise program for three months at a stretch. This doesn’t mean that after three months you can quit. Now, it’s time to change things up a bit.

Usually it takes that long for your body to get used to the routine you are doing. Another way to tell is if you hardly break a sweat even after going at it hard. Also, when you hit that plateau, it’s time for a new way of thinking.

What were you doing before for exercise? If it was jumping rope or walking on the treadmill, add a new component to your workout. Combine your earlier workout with elliptical training or weight training, or hop in the pool and swim a few laps. After the pool, use the treadmill to cool down a bit and stretch those muscles.

How about working out with a friend? Having someone new in the mix can take your program to the next level. A friend is like a friendly competitor. They inspire you to work harder and stick to it. Also, there are exercise routines that work better with two people (throwing the medicine ball, spotting when working on weights).

If you are a member of a gym or have a friend who is the member of a gym, go as a guest and take a class. Most gyms have a variety of classes from spinning to aerobics, to kickboxing to dance classes. It is both heart pumping and fun to be in a group for once instead of by yourself.

If you are looking for a way to jumpstart your results again, try cross training. If you are used to working out to exercise videos in your living room, how about riding your bike for a change? Your legs may be used to squats and kicks but pedaling uphill is a whole different story. This creates muscle confusion and makes them work harder to compensate. You build more muscle quicker that way.

For the runner, this could mean taking to the pool and swimming for a while. You are challenging the same muscles in new ways and new muscles altogether when you cross train. Along the same lines, consider joining a local sports league to get some exercise and a social break as well.

When you are no longer thrilled with your exercise program, you are less likely to stick to it. Also, your body won’t respond the same any more. Use the above suggestions for ways to throw a new twist into your workout.

Fitness Challenge Board Game

The Fitness Challenge Board Game

Where to buy: The Fitness Challenge Board Game at

www.amazon.com The Fitness Challenge Board Game is a fun way of getting you active and helping you to lose weight.

It is an eight week fitness challenge and competition for two players. The game has a unique point system that makes you exercise at least three days a week for eight weeks if you want to win.

It comes with different workout choices and exercises you can do, so you won’t get bored. The included wager cards give fun ideas for all kinds of things to bet for. They give the players lots of incentives to get fit and exercise. Some incentives include, for example, massages and dinners out in nice restaurants. Non-incentives are having to wash the car or clean out the garage etc.

The game board can be hung upright on the fridge with the included magnets. You collect stars every time you exercise and place these on your board. The game is reusable and can be played over and over again.

The Fitness Challenge Board Game is an excellent motivational game to enjoy with your partner, friend or children.

For more information, click here: The Fitness Challenge Board Game

Exercise for Strong Bones

Weight-Bearing Exercises to Strengthen Bones

Osteoporosis doesn’t have to rob you of your life. There are ways to build that bone and prevent it from being lost in the first place. Exercise is an important part of that equation.

Osteoporosis results in brittle bones. The bones have a hard time avoiding fractures because they are weak and lack the proper amount of calcium. These fractures are most likely in the hip, wrist, and spine areas.

After menopause, bone loss can increase. The density of bones is lower and so is the estrogen level in the body once the menstrual cycle has stopped. Women have a hard time maintaining the bone that they have.

Part of the problem is nutrition. Not getting enough calcium or vitamin D in the diet can compromise the levels of calcium available to build strong bone.

Exercise is important throughout your life to maintain proper health in the body. But, it can also do a lot for your bones.

Living a sedentary life is no good for anyone, especially when you get older. Get out and get moving to improve your quality of life and your bone density. Exercising at least three times a week is a good start.

Your bone will respond to exercise. As a result, you can prevent bone from being lost and strengthen what you have left. Here are some of the suggestions for exercise routines.

Include weight-bearing exercises in your weekly routine. The impact of weight-bearing exercises improves the density and strength of bone. This can consist of walking, working in the garden, step aerobics, climbing stairs and any other exercise where you have to bear the brunt of your weight while performing it.

Add in some resistance training for good measure. All resistance training is not to build bulky muscles. Most of the time, you want to maintain great tone and appearance all over your body. Lifting weights also builds bone through the stresses placed on them.

If you are not sure about how to perform different exercises, get a personal trainer. They can work with you to set up a program that works for your needs and your abilities. Weight machines assist you in correct posture and range of motion for the exercise. Resistance bands let you use your own body weight to increase bone density.

Participate in team sports. Playing volleyball, basketball, and other group sports is not only fun but great for your bones. The movements increase balance and flexibility. Don’t forget to warm up and cool down just as with other exercises.

How about something more fun? Try dancing or Tai chi. Both are weight bearing and can keep you from losing bone mass.

Bones benefit from exercise. Do your part to strengthen them with weight-bearing and strength-training work. You will feel good and avoid fractures at the same time. Talk to your doctor first before beginning any exercise program.

Increase Your Metabolism

The simplest equation to losing weight is to burn more calories then you take in. Many diets do not address this simple equation. These diets talk about cutting down on the food that you eat.

One of the ways that you can cut down on the calories that you eat is to skip meals. But  this is not the best way to lose weight. When you skip meals, your body enters starvation mode. Your body in starvation mode slows your metabolism to almost a halt. A slow metabolism means that you are not burning the calories that you take in.  The key to losing weight is to have a diet that increases your metabolism so that you burn more calories.

On a metabolism-increasing diet you need to eat within thirty minutes of waking up in the morning. This is an important step. You need to jump-start your metabolism early to keep those fires burning calories throughout the day. You breakfast needs to include a variety of foods that your body will be able to burn as fuel throughout the day. The best breakfasts will include about a cup of complex carbohydrates, 3 oz of lean protein, and a glass of water.

Throughout the rest of the day you want to make sure that you do not go more then four hours between your small meals. The reason that you need to eat this often is that you want to feed your body at the first signs of hunger. Most people wait too long and feel like they are starving by the time they sit down for their meal. This is the starvation mode that sabotages many diets.

Your small meals throughout the day should be single servings of healthy snacks. Some of the best healthy small snacks to keep your metabolism going at full speed include some form of protein. A cup of healthy granola with peanuts in it is an ideal quick snack idea.

The other two main meals that you consume during the day can have a larger variety of foods in them. 3 oz of lean protein is the starting point of all metabolism-increasing meals. Add a single serving size of a complex carbohydrate, such as brown rice, and you are well on your way to a delicious and nutritious meal. You can fill the rest of your plate with as many vegetables as you like. This will give you a satisfying meal that will help you lose weight too.

By following this simple diet plan, your metabolism will be running at an increased level throughout the day. This increased level will allow your body to constantly burn the calories that you consume at maximum efficiency. And you’ll have energy to spare.

Zumba Fitness Total Body Transformation System

Product Review: Zumba Fitness Total Body Transformation System DVD Set
Review by: AHCMom
Where to buy: Amazon.com

The Zumba Fitness Total Body Transformation System is a fun way of shedding pounds and having a great time while getting fit.

The system consists of 4 DVDs, a pair of Zumba Fitness Toning Sticks and the Zumba Total Body Transformation Guide.

The DVDs are: Zumba Fitness Basics Workout, Zumba Fitness 20-Minute Express Workout, Zumba Fitness Sculpt & Tone Workout, Zumba Fitness Cardio Party Workout.

The exciting and easy-to-follow dance steps to Latin rhythms will get you in the mood for more. You will be moving and grooving your body to exotic rhythms of salsa, merengue and samba. The moves work on important muscles in your body, such as core, thighs and abs. The included toning sticks will help you to tone your arm muscles while you dance away.

Enjoy a great and fun Zumba workout at home, tone your muscles and dance your way to fitness and health.

Learn more by clicking the link below:

Zumba® Fitness Total Body Transformation System DVD Set.

Here’s a good diet & fitness journal

Product Review: Diet & Fitness Journal: Your Personal Guide to Optimum Health (Diary, Exercise) (Little Black Journals)
Review from: ACHealth Mom
Where to buy: www.amazon.com

A Diet and Fitness Journal is a great way of recording your diet and fitness plan and achievements. It is well documented that you lose more weight if you keep a journal by keeping you on track to reach your weight and fitness goals.

The book is compact and can easily fit into your purse. The orange and blue title cover band on the front of the journal is removable and can be peeled off leaving you with a nice and discreet looking fake leather journal.

The journal includes daily pages to record your food consumption, exercise, calories, vitamin and supplement intake as well as mood and emotions. On the opposite side is the food log itself, which has room to log breakfast, snacks, lunch and dinner with space for times eaten, fat, sodium, fiber, protein etc.

The weekly sections allow you to track your progress and keep you motivated with inspirational tips. The journal is spiral bound to make it easy to turn the pages. The book also benefits from a nutritional index which gives detailed data on popular foods.

The Diet and Fitness Journal helps you to lose weight and keep fit by tracking your food intake and your fitness.

Get it >

New Winsor Pilates!

I love my Winsor Pilates DVDs, so I was excited to see this new announcement about a brand new Winsor Pilates program:

Here are the details:

Introducing Mari Winsor Slimming Pilates
…lose 10 inches in just 2 weeks! (As seen on TV)

Meet America’s Leading Pilates Expert – Mari Winsor
Now you can get the body they’ve always dreamed of with the unmatched guidance of America’s leading Pilates expert, Mari Winsor. Mari is one of the most widely recognized and respected fitness experts in the world, a woman who has single-handedly introduced millions to the benefits of Pilates. Mari’s roster of A-list clients includes:

Drew Barrymore
Jewel
Meg Ryan
Sharon Stone
Marisa Tomei

Mari remains the most sought-after trainer in Hollywood and a top celebrity in the world of health and fitness.

Here is a limited time offer on the NEW! Mari Winsor Slimming Pilates program: You can save 33% on the new Mari Winsor Slimming Pilates system, Plus you’ll receive over $100 in FREE Bonuses – during this exclusive introductory offer.

Mari Winsor Slimming Pilates

Mari Winsor Slimming Pilates provides everything your shoppers need to start burning calories and shape their whole body FAST. Lose 10 inches in just 2 weeks!

What’s included:

• The Accelerator Complete System
  The Accelerator provides the resistance, range of motion, and muscle sculpting of a Pilates Reformer, which can cost thousands of dollars. The Accelerator can be configured in 7 different ways for over 200 exercises
• 3 Mari Winsor Slimming Pilates DVDs
• Tape Measure
• Pilates of the Fit & Famous DVD – FREE Bonus!
• Learn the Moves Wall Chart – FREE Bonus!
• On the Go Eating Guide – Free Bonus!
• 30 Days FREE VIP Access to the Mari Winsor Web Club
  

Special Offer: Save 33% off The New Mari Winsor Slimming Pilates – during this Exclusive Introductory Offer.
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The Benefits of Pilates

Pioneered by Joseph Pilates in the early 20th century, the Pilates method has become a popular form of exercise.  It consists of about five hundred exercises that were designed to help the injured maintain physical fitness while recovering.  More akin to yoga than aerobics, Pilates has numerous benefits for beginners and fitness enthusiasts alike.

Ways to Do Pilates

Pilates exercises are most often performed on a mat.  Unlike yoga, however, Pilates mat-work exercises are all performed in a sitting or reclining position.  The resistance is provided by gravity and your own body weight rather than weights or a machine.  This allows for the building of balance and coordination by building the core muscles.

There is also equipment that is designed for Pilates work.  Most often used by those who want to focus on building strength, these machines provide added resistance.  Equipment exercises may be used in addition to mat exercises to add variety and support.

Benefits of Pilates

Pilates is beneficial to the body in several ways.  These include:

* Pilates requires us to be more aware of our bodies. The exercises require unity between the body and mind, and this carries over into our daily lives.  Those who do Pilates tend to have better posture, and their coordination is improved.

* Core strength is greatly improved in those who practice Pilates regularly.  The core includes the muscles deep inside the abs and back that attach to the spine or pelvis.  These muscles help keep the body more stable and balanced.  A strong core can help us perform better in physical activity and reduce our risk of injury.

* Pilates are more focused on flexibility than bulking up. They help us develop muscles that are long, lean and uniform instead of short, bulky and hard.  This factor also helps reduce the risk of injury, and it is good for the joints.

* Pilates is ideal for those who need a gentle, low-impact workout. The Pilates method is often used in physical therapy to help build strength without requiring the patient to bear a lot of weight.  Those who suffer from arthritis and other joint problems can also do Pilates safely.

* One of the key principles of Pilates is proper breathing. This is necessary to maintain high levels of oxygen in the blood, increasing the removal of waste, and battling fatigue.  The deep breathing associated with Pilates also works wonders against anxiety.

Pilates is great for both body and mind.  Its focus on form and control can help us stay in great overall shape, and the methodical movements and breathing promote relaxation and concentration.

Here are a few Pilates resources, if you’re just getting started:

Pilates Accessories from Amazon

Element: Pilates Weight Loss for Beginners

Pilates For Beginners

Winsor Pilates Best Value Kit DVD